fix your fat loss - amazon s33...fix your fat loss hormones training phase 3: hypertrophy author...
Post on 09-Aug-2020
2 Views
Preview:
TRANSCRIPT
FIX YOUR FAT LOSS
HORMONES TRAINING PHASE 3: HYPERTROPHY
Dare Mighty Things Inc. © 2015
Table of Contents
Deloading ................................................................... 4
Training Principles .............................................. 5
Phase 3 ........................................................................ 6
Workout Index (Hypertrophy) ................. 7
Workout Index (Strength) .......................... 8
Workout Index (Deload) ............................. 9
Barbell Complex – (a) ................................ 10
Barbell Complex – (b) ................................ 10
TRAINING PHASE 3: HYPERTROPHY
4
Deloading
De-load: A planned reduction in volume and/or intensity, usually for one cycle (or
microcycle) of your training split, whose purpose is to allow the body to dissipate
accumulated fatigue, allow a full recovery, and prepare you for progress.
The Benefits of Deloading
To repair ligaments, tendons, and joints.
Recover the Central Nervous System
Avoid overtraining.
Mental Break
Super-compensation.
How to Deload
Same routine with decreased workload.
Same routine with decreased volume (sets x reps). For example: If you are
doing 5 x 4 (on a regular training day), then 5 x 2 would be your de-load
volume.
Decrease workload and volume. (Options 1 and 2)
Use light weight and focus on refining your form and technique.
www.chadhowsefitness.com
TRAINING PHASE 3: HYPERTROPHY
5
Training Principles
Hypertrophy
Outcome: Muscle tension + Muscle damage Tempo: All reps must be slow and controlled with an emphasis on a strong contraction. Rest: See prescribed rest times. Aim: Increase tension by adding weight (5 lbs) to each lift without sacrificing tempo.
Strength
Outcome: Mechanical Stress Tempo: All reps must be controlled. The concentric should be explosive without momentum. Rest: Take as long as you need in order to ensure performance. Aim: Increase load progressively by adding 5-10lbs to each main lift, per session of the same.
Deload
Outcome: Active Recovery Tempo: Practice Technique Rest: As little or as long as needed. Aim: Decrease volume and/or intensity.
www.chadhowsefitness.com
TRAINING PHASE 3: HYPERTROPHY
6
Phase 3
Sunday Monday Tuesday Wed. Thursday Friday Saturday
Recovery
Push
(Hyper)
Pull
(Hyper)
Barbell Complex
(a)
Push (Strength)
Pull (Strength)
HIIT (20 min.)
Recovery
Push
(Hyper)
Pull
(Hyper)
Recovery
Push (Strength)
HIIT (20 min.)
Pull (Strength)
Barbell Complex (b)
Push
(Hyper)
Pull
(Hyper)
Barbell Complex (a)
Push (Strength)
Pull (Strength)
Barbell Complex (b)
Push
(Hyper)
Pull
(Hyper)
HIIT (20 min.)
Recovery
Push
(Deload)
Pull
(Deload)
Recovery
Push
(Deload)
Pull
(Deload)
Recovery
.
www.chadhowsefitness.com
TRAINING PHASE 3: HYPERTROPHY
7
Workout Index (Hypertrophy)
Push - Hyper
Exercise Sets Reps Rest Tempo
Squats 4 8 2 Minutes 1:0:2:0
Leg Extensions 3 12 60 Seconds 1:0:2:0
Bench Press 3 10 60-90 Seconds 1:0:3:0
Incline DB Press 2 12 60 Seconds 1:0:3:0
DB Shoulder Press 3 8 60-90 Seconds 1:0:3:0
Triceps
Pushdowns
2 12 60 Seconds 1:0:3:0
Pull - Hyper
Exercise Sets Reps Rest Tempo
Deadlift 4 6 2-3 Minutes 1:0:2:0
Hamstring Curls 3 12 60 Seconds 1:0:3:0
Bent Over Rows 3 10 60-90 Seconds 1:0:3:0
Pull Ups 2 AMAP 60-90 Seconds 1:0:2:0
Incline DB Curls 3 10 60 Seconds 1:0:2:0
Lateral Raises 2 12 60 Seconds 1:0:2:0
www.chadhowsefitness.com
TRAINING PHASE 3: HYPERTROPHY
8
Workout Index (Strength)
Push - Strength
Exercise Sets Reps Rest Tempo
Squats 3 5 3-5 Minutes 1:0:2:0
DB Lunges 3 12 60 Seconds 1:0:1:0
Bench Press 3 5 3 Minutes 1:0:3:0
Overhead Press 3 6 2-3 Minutes 1:0:2:0
Close Grip Bench 2 6-8 90-120 Seconds 1:0:3:0
DB Shoulder Press 2 8 90-120 Seconds 1:0:2:0
Pull - Strength
Exercise Sets Reps Rest Tempo
Deadlift 3 3 3-5 Minutes 1:0:2:0
Good Mornings 3 6-8 1-2 Minutes 1:0:3:0
Pendlay Rows 3 6 1-2 Minutes 1:0:1:0
Weighted Pull Ups 2 4-6 1-2 Minutes 1:0:2:0
Barbell Curls 2 8 60 Seconds 1:0:2:0
Upright Rows 2 8 60 Seconds 1:0:2:0
www.chadhowsefitness.com
TRAINING PHASE 3: HYPERTROPHY
9
Workout Index (Deload)
Push - Deload
Exercise Sets Reps Rest Tempo
Squats 2 5 N/A N/A
Leg Extensions 2 5 N/A N/A
Bench Press 2 5 N/A N/A
Incline DB Press 1 6 N/A N/A
DB Shoulder Press 1 8 N/A N/A
Triceps
Pushdowns
1 8 N/A N/A
Pull - Deload
Exercise Sets Reps Rest Tempo
Deadlift 1 4 N/A N/A
Hamstring Curls 2 6 N/A N/A
Bent Over Rows 2 5 N/A N/A
Pull Ups 1 6 N/A N/A
Incline DB Curls 1 8 N/A N/A
Lateral Raises 1 8 N/A N/A
www.chadhowsefitness.com
TRAINING PHASE 3: HYPERTROPHY
10
Barbell Complex – (a)
Exercise Reps Rest
Push Press 10 0-15 Seconds
Hang Clean 8 0-15 Seconds
Front Squat 10 0-15 Seconds
SLDL 10 0-15 Seconds
Strict Press 10 0-15 Seconds
Squat & Press 8 0-15 Seconds
Barbell Complex – (b)
Exercise Reps Rest
Deadlift 8 0-15 Seconds
Push Press 10 0-15 Seconds
Bent Over Row 15 0-15 Seconds
Squat & Press 8 0-15 Seconds
Upright Rows 15 0-15 Seconds
Back Squat 10 0-15 Seconds
www.chadhowsefitness.com
top related